There are various ways to maintain fitness and control blood sugar for diabetics, one of which is by doing diabetes exercises and other supporting exercises. The following is a discussion of diabetes gymnastics and other sports that are recommended for diabetics and their benefits.
There are various exercises or sports that are beneficial for diabetics, one of which is diabetes exercise, which is designed based on the patient's age and physical condition. It is recommended for diabetics to do diabetes exercise or exercise with light and fast movements, for at least 150 minutes every week, to burn calories in the body and increase the body's sensitivity to insulin.
Diabetes gymnastics can help lose weight which is one of the obstacles in diabetes, of course, it is followed by a healthy diet. A clinical study related to diabetes prevention programs revealed that lifestyle changes and exercising 150 minutes per week can reduce the risk of type 2 diabetes by up to 58 percent.
Various Exercises to Support Diabetes Gymnastics
Another exercise that can be done by diabetics besides diabetes exercise is tai chi exercise. Tai Chi is a form of exercise that is very beneficial for health. This body art originating from China is in the form of exercises or sports movements that combine body movements, breathing and meditation. Tai Chi is also different from other gymnastics, because the movements of Tai Chi are slower. Tai Chi exercises focus on the harmony of movement and breathing.
In 2009, researchers at the University of Florida conducted a study of 62 Korean women with diabetes who regularly did tai chi exercises. The results showed a significant improvement in their blood sugar levels. Not only that, their vitality and mental health tend to increase. Tai Chi is also very beneficial for type 2 diabetes patients. A study conducted on a group of elderly showed that after 8 weeks of doing tai chi exercises, their blood glucose levels decreased. This suggests there are health benefits for patients with type 2 diabetes.
In addition to diabetes exercise and tai chi, yoga is also a good choice of exercise for diabetics. Yoga is a body art that combines movement to build flexibility, strength, and balance. It is especially useful for people with chronic health conditions, including diabetes. Yoga movements are believed to reduce stress and improve nerve function and mental health. Yoga can also improve blood glucose levels and improve muscle mass. People with type 2 diabetes can also benefit from the yoga movement. Besides being useful for helping to lose weight, yoga is also useful for reducing blood pressure and cholesterol levels. Yoga prevents an increased risk of heart disease and treats heart disease triggering factors such as stress, being overweight, high blood pressure, and high cholesterol.
To start practicing yoga as part of diabetes exercise, you can start by watching videos about yoga exercises to learn the basic movements in yoga, so you can feel the results first before deciding to take a special yoga class.
Various other diabetes gymnastics support exercises that can be done include walking, swimming, and dancing or dancing. Walking is the most popular exercise and is highly recommended for diabetics. Go for a walk three times a week, for thirty minutes to an hour of brisk walking. This can help increase your physical activity.
Meanwhile, dancing or dancing is not only useful for lowering blood sugar and reducing stress, but can also increase brain power and improve memory. Swimming is useful for stretching and relaxing muscles without putting pressure on joints. This is useful for improving blood sugar levels and burning calories and lowering stress levels.
Tips for Safely Performing Diabetes Gymnastics and Other Supporting Exercises
To minimize the risk, there are several things you need to consider before doing diabetes gymnastics or other exercises, including:
- Check your blood sugar before and after the diabetes exercises above or other exercises to see how your body responds to the exercise you are doing.
- For patients with type I and II diabetes, make sure your blood sugar levels are below 250 mg/dl before exercising. Because exercising with blood sugar levels of more than 250 mg/dl is at risk of ketoacidosis which can be life-threatening due to a lack of insulin in the blood.
- Warm up and cool down for five minutes each.
- Drink plenty of water before, during and after exercise to prevent dehydration.
- To avoid too low a sugar level, prepare something that can quickly raise your blood sugar level, such as candy, glucose tablets, or juice.
- Wear shoes and socks that are comfortable and cover your feet.
- Stop your sports activities when you feel dizzy or short of breath suddenly.
For maximum results and minimizing risk, consult your doctor first before doing various sports activities, either diabetes gymnastics or other supporting exercises.
